The short version
- Adults 65 and older need three kinds of activity each week: aerobic, muscle-strengthening and balance.
- Muscle-strengthening: at least 2 days a week, covering all major muscle groups.
- Balance examples from the CDC: walking heel-to-toe, standing up from a sitting position, standing on one foot.
Three kinds of activity, every week
For adults 65 and older, the CDC recommends a mix each week: aerobic activity, muscle-strengthening activity, and activities that improve balance. The aerobic part is the familiar 150 minutes. This page covers the other two.
Habit two: muscle-strengthening, 2 days a week
The CDC recommends muscle-strengthening activities on 2 or more days a week. The activities should work all the major muscle groups. The CDC names them: legs, hips, back, abdomen, chest, shoulders and arms.
How hard should it be? The CDC guidance is to continue to the point where another repetition would be hard to do without help.
The same 2-day recommendation applies to adults under 65.
Habit three: balance
Balance activities are the habit the CDC adds for adults 65 and older. Its examples are simple and need no equipment:
- Walking heel-to-toe
- Standing up from a sitting position
- Standing on one foot
The CDC also points out a link between the two. Strengthening the back, abdomen and leg muscles improves balance as well.
Adding it to your weekly check
| Habit | What counts | Weekly amount |
|---|---|---|
| Aerobic | Brisk walking or similar | 150 minutes |
| Muscle-strengthening | All major muscle groups | 2 or more days |
| Balance | Heel-to-toe walking, sit-to-stand, one-foot stand | Each week |
You can track all three on the Weekly Health Check.
Questions
How many days of strength activity does the CDC recommend?
At least 2 days a week of muscle-strengthening activity that works all major muscle groups. This applies to adults of any age.
What are examples of balance activities?
The CDC lists walking heel-to-toe, standing up from a sitting position, and standing on one foot.
Sources
- CDC, Older Adult Activity: An Overview
- CDC, What Counts as Physical Activity for Older Adults
- CDC, What You Can Do to Meet Physical Activity Recommendations
Checked November 13, 2026.
Read next
- What 150 minutes of activity a week looks like
- How much sleep adults need, by age
- Drinking enough water as you get older
- Three ways to lower your risk of a fall
- How much sugar is in your drink?
- Sit less: what the World Health Organization says
- Everyday ways to manage stress
- Seven questions to ask before you take a supplement